All Programs
Beginner
Beginner Athlete Program
Foundational skills, fitness and injury prevention for athletes taking their first steps.
8 Weeks
3 sessions / week
James Roca
$1,300
/ month
A structured starting point for athletes new to formal training. We spend the first weeks on movement quality before adding load, so you build a base that holds up under real training.
Expect steady progression, plenty of coaching cues, and a plan that fits around a normal week rather than taking it over.
Who it is for
Anyone new to structured training
Equipment
Dumbbells and a bench — no rack needed
What you will get
Move well under load and train three times a week without soreness derailing you
Movement fundamentals
Injury prevention
Habit building
James Roca
Olympic Training
A week in the programme
Three full-body sessions with a rest day between each. Every session covers a squat, a hinge, a push and a pull, so nothing gets neglected while you build the pattern.
Weeks one to three stay light and technical. Load starts climbing from week four, once the movement holds up.
